How to Sleep Better

Making the Bed Welcoming

1. 1
   Make your bedroom a heaven. Keep the clutter and chaos of everyday life at a minimum in your bedroom. Keep the textures soothing and inviting, and the light warm and saturated. Get the best sheets you can afford, too: the more comfortable your bed and bedroom are, the more conducive they are to a restful sleep.
   
   
   
2. 2
   Maintain your mattress. Replace it after five to seven years of regular use. If you feel springs or ridges beneath the surface when you're lying on the bed, or you and your partner tend roll to the middle of the bed (unintentionally), it's time to go mattress shopping.
   
   
   
   • You may also find that the mattress is to blame if you find yourself sleeping better in another bed.
3. 3
   Get comfy. Take out any hair pieces and put on loose clothes, preferably cotton pajamas.
4. 4
   Check out the new technology. The newer types of mattresses that allow for adjustment or that mold around you may help you get a better night's sleep.
   
   
   • One type of mattress lets you adjust the firmness of your bed, individually, for both you and your partner. This is ideal if you can never agree on which mattress feels 'right'. You may both have different needs, and trying to find one you will both like generally means finding a mattress that neither of you will get a good night's sleep on.
   • Another type of mattress uses "memory foam," which molds to the contours of your body as it warms up. This leaves no "pressure points" to cause numbness, irritation or other physical issues. This is especially useful for those with bad hips or other joints.
5. 5
   Sleep in a different position. Changing your sleeping position can make a huge difference in the quality of your sleep. You may think that it's impossible to control what position you sleep in since you aren't fully aware of what you're doing, but it is possible to change. It can make a considerable difference to how you sleep and feel upon waking. When you go to sleep, or if you wake up in the middle of the night, make a conscious effort to follow these guidelines until it becomes habitual:
   • Keep your body in a "mid-line" position, where both your head and neck are kept roughly straight. Don't use a pillow that's too skinny, and causes your head to tilt down toward the mattress. Likewise, don't stack your pillows so that your head is propped at an angle.
   • Place a pillow between your legs if you sleep on your side. This will support your hips and make this position more comfortable.
   • Place a pillow under your legs if you sleep on your back.
   • Avoid sleeping on your stomach. It's difficult to maintain the proper position, and it is more likely to cause aches and pains. If you wish to sleep on your stomach, put your pillow under your hips instead of under your head.